The Milk Substitute Explosion

There has been an explosion of milk substitute products over that past decade in response to the amount of allergies and intolerances to dairy, as well as the information and misinformation online, and also partly due to consumer demand for animal /cruelty-free/ethically produced products.  

Vegweb.com offers a helpful guide to non-dairy milk products, and that's where I'm getting the majority of my info on different types of milk, and their properties.  

Soy Milk

for vanilla flavour.  Image source: nutritiondata.self.com

• high protein
• no cholesterol
• good for use as a creamer, or as a base in smoothies/shakes. 
• low in saturated fat, very low in Cholesterol
• Source of Magnesium, Copper, and Selenium
• Very good source of Manganese
• Soy contains phytoestrogens, which are estrogen mimicking compounds, which are linked to certain cancers.
• 91% of U.S grown soy is genetically modified. 

Almond Milk

Image source: caloriecount.about.com

• Loaded with antioxidants
• Low in calories
• Source of calcium, magnesium, and vitamin E
• Mild taste
• Store bought tends to contain sweeteners and artificial flavours.
• Can be easily made at home by blending almonds in a blender with water.  

Coconut Milk

 Image source: caloriecount.about.com

• Higher in fat compared to other milk substitutes, making it a suitable substitute for whole milk, or a good creamer substitute.  
• High in calcium
• No cholesterol
• Low in sodium
• High in vitamin A, and very high in vitamin B12
• Often contains additional additives, but can be made at home to avoid this. 

Hemp Milk

Image source: nutritiondata.self.com

• Low in Sodium
• Very low in Cholesterol
• Good source of Iron
• Contains all ten amino acids, providing a complete protein. 
• Can have an unpleasant aftertaste

Grain Milk (rice, oat, spelt, rye, quinoa, etc.)

For rice milk.  Image source: nutritiondata.self.com

• Very low in Saturated Fat
• Very low in Cholesterol
• Contains trans fat
• Grain milks tend to be higher in carbs and lower in calcium and protein than soy milk.
• thin texture, light in taste

Something to note:

There are often a variety of milk substitute brands in the refrigerated section, as well as on the shelf with non-refrigerated items. The non-refrigerated are more likely to contain more preservatives, but the best way to be certain, as always, is to check the label.